Comparing Nutrients in 1 pound Oven-heated Frozen French Fries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen French Fries	Oranges	Recommended Dietary Allowance
Energy	26.3% 762kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	58.5% 42.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	21.5% 12g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67% 60.3mg	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Oranges	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42% 3.36mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	4.93% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.54% 279g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oven-heated Frozen French Fries vs Oranges:

• Oven-heated Frozen French Fried Potatoes have 1.5 times more Vitamin B1, 7.9 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B2, 4 times more Vitamin C and 1.6 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oven-heated Frozen French Fries vs Oranges:

• Oven-heated Frozen French Fried Potatoes have 3 times more Copper, 7.4 times more Iron, 2.6 times more Magnesium, 8.4 times more Manganese, 6.9 times more Phosphorus, 2.5 times more Potassium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium and 1.4 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oven-heated Frozen French Fried Potatoes have 3.6 times more Energy, 43.5 times more Fat, 68.6 times more Saturated Fat, 3 times more Omega 3, 15.5 times more Omega 6, 2.4 times more Carbohydrate and 2.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 33.4 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.